W4D5

W4D5

WEEK 4: Day 5

WORKOUT: Endurance

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Run - 800m

 

WORKOUT:
Circuit A - 30-min AMRAP

  • KB Farmer Carry - 40m
  • BB Front Squat - 20
  • BB Push Press - 20
  • Pull Up - 15
  • Push Up - 25
  • Med Ball Oblique Slam - 10/side

 

Circuit B - 10min AMRAP

  • Toes To Bar - 10
  • Sled Push/Pull - 30m

 

Circuit C - 10min AMRAP

  • DB Drag Curl - 20
  • DB Overhead Tricep Extension - 20
  • DB Front/Side Raise - 15/way

 

CORE: 10min AMRAP

  • Side Plank - 1min/side
  • Hollow Body Reverse Crunch - 20
  • Bicycle Crunch - 50

 

FINISHER: 5-min Time Cap

  • DB OH Walking Lunge - Max Reps

 

BUY OUT:

  • Run - 800m

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